Fitness | General Warm-Up
250 Meter Row @ easy pace
150 Meter Row @ medium pace
100 Meter Row @ fast pace
and then …
Over the Shoulder Barbell or Rig Stretch x 30 seconds per side
Butterfly Stretch x 60 seconds (ease into this position)
and finish with …
Dumbbell Complex
Goblet Squat x 10 reps @ 3111
Dumbbell Cossack Squats x 10 reps
Dumbbell Tuck Ups x 10 reps
With a partner, complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Dumbbell Shoulder to Overhead
20 Alternating Reverse Lunges with Dumbbell Farmer’s Carry